Ndezvipi mavitamini makumi mana makumi mana zvaanoda kutora varume?

Mumumuviri wevanhu vose vane makore, pane kuchinja kunogadzirisa, zvinhu zvinobatsira hazvibatsiri uye zvakakurumidza kuparara. Nokudaro, kutora mavhitamisi mushure me40 kuvarume hakusi kukosha kune vakadzi. Kugamuchirwa kwavo kuchabatsira kusimbisa hutano nekudzivirira, kudzorera simba revanhu nekupa simba kwemakore mazhinji.

Muhutano hwevhitamini yakagadzikana huripo zvinhu zvakafanana nevakadzi, zvinopesana muhuwandu hwezvinhu zvinobatsira muhutano hwemuviri.

Muvhitamini ipi anoita munhu anopfuura makumi mana anoda?

Ndezvipi mavitamine kunwa kumurume pashure pemakumi mana? Mukubatana nekuti kuonekwa kwezvinhu zvinobatsira kunoderedza nguva dzinoverengeka, muviri unoda rubatsiro mukuwana mavitamini. Iva nechokwadi chekuzadza kushayikwa kwevhitamini D, iyo inobatsira pakuonekwa kwe calcium, inodiwa pakuumbwa kwefupa. Kushaiwa kwemaminetsi anotungamirira:

• Ku osteoporosis, parodontosis;
• Kuparadzwa kwemeno uye misumari;
• Kuzvipingamupinyi nemoyo wematambudziko;
• Kudzvinyirira kunetseka;
• Kutanga kusakara kwemuviri.

Vitamini D inogadziriswa nenzira yakakwana, zvinodiwa kuwedzerwa nguva yakawanda yakashandiswa muzuva uye inosanganisira zvinhu zvakakodzera muzvokudya. Iine vitamini mumahove ehove, mazai mazhenje, mafuta, herring, chiropa chechipfuwo, huku, hove, nyama yenguruve.

Kune varume vakwegura zvakakosha kutora vitamini B12, iyo iriwo pakati pezera rinotanga kusakanganiswa. Kusakosha kwechikamu ichi chinokosha kunoita kuti chirwere chemanzwiro, chirwere chemangariro, chiyeuchidzo chekuyeuka, kuregererwa kwekufamba. Vitamini inogona kuwanikwa chete kubva kumiti yemhuka yakabva.

Vitamine A, C, E inononoka kupera kwekukwegura, kuderedza ngozi yepfungwa yemwoyo nekurwadziwa kwemoyo. Kushayikwa kwevhithamini kunotungamirira kune:

• Kukanganisa;
• Kushaya simba;
• Kuneta;
• Insomnia;
• Kupera simba kwehutachiona uye zvimwe zvinetso zvakawanda mumuviri.

Vitamin N inodzivirira muviri kubva kune hepatitis uye cirrhosis, kunyanya lipoic acid inofanirwa kuvarume vanosvuta kunodzivirira chiropa kubva kune zvinokuvadza zveicicin.

Aya ma "vitamini"

Vitamin E inokonzera kugadzirwa kwehomoni dzepabonde. Nhamba yakakwana yezvinhu izvi zvinobatsira ndechivimbo chekuchengetedza basa rekubereka. Aya mavhitamisi anotevera makumi mana kuvarume anodiwa kuti aite basa rehutano hwemwoyo, vanoita kuti masvingo emidziyo elastic, kudzivirira kuumbwa kwe thrombi. Vitamin E inonyanya kuyananisa antioxidant, inononoka kugadzirisa kukwegura, inodzivirira kuitika kwe:

• Atherosclerosis;
• Stroke;
• Heart attack.

Iyi chikamu chinogona kuwanikwa kubva ku vitamini complexes kana michina nemigumisiro yayo. Mishonga yakawanda inobatsira inowanikwa mumafuta omuorivhi, mukaka, cheese, michina yemukaka-muto, maruva, makungu.

Kunwa kwevhitamini kunoparadzaniswa zvakananga nemumwe nyanzvi mushure mekuongorora uye kuendeswa kweongororo. Zvakakosha kutora vitamini yakasiyana yevarume mushure me40, zvinoreva - chiremba anogadza.

Vitamine kubva kuneta

Apo kushayikwa kwevhitamini hakusviki pachikwata chakakosha, vanachiremba vanokurudzira kungowedzera maolivhi uye nutswe kune kudya. Kana pasina kukwanisa kushandisa michina yakadaro, dambudziko revithamini yevarume mushure memakore makumi mana rinorayirwa. Kubva kuneta - "Vitrum Life". Kubva kuneta mupfungwa, "Vitrum Memori" ichaponesa. Ichinovandudza kupararira kweropa, kubvisa kuneta mumuviri, kuwedzera maitiro epfungwa uye kubatsira nehutano hwepabonde Vitrum Perfomence.

Vavhamisi vevanhu vanopesana nekunetseka

Zuva rega-psycho-emotional stress, kana stress, inobata zvinhu zvinokosha. Kushayikwa kwezvinhu izvi kunoderedza hurongwa hwemagetsi, hunowedzera ngozi yemyocardial infarction, hypertension, kusuruvara. Kutanga, iwe unofanirwa kurongedza kudya uye kuwedzera kwahwo zvokudya zvakapfuma muvhithamini B zvinokurudzira uropi:

• B3 (nicotinic acid) inobatanidzwa mukushandiswa kwesimba.
• B5 inokurudzira mwoyo.
• B6 (pyridoxine) inogadzirisa zvirongwa zvemagetsi.
• B12 inoronga maitiro emagetsi mumasero emagetsi.
• Magnesium inodzivisa kukanganiswa kwematambudziko.

Mukurwisana nekunetseka, vitamini zvevarume pashure pemakore makumi mana emakore - B uye omega-3, mafuta ehove - vakazvionera ivo pachavo. Mavhitamini ane polyunsaturated mafuta acids anotorwa mushure mekudya kuti ave nekudya zvakanaka.

Complex "Antistress"

Zvinhu zvakasikwa zvakaoma "Antistress" nhasi ndiyo imwe yenzira dzakanakisisa uye dzakachengeteka dzekutarisana nematambudziko uye kufara.

Iyo yakaoma yakavakirwa pamiti yezvirimwa, iyo inoita kuti hurumende ibudirire. Chirwere ichi chinokurumidza kurwisana nekuzvidya mwoyo, zvinowanzoita kurara, kudzorera basa rekufunga, kunoderedza kushungurudzika mupfungwa.

Vitamine nokuda kwebvudzi kukura

Zvakakosha kutora mavhitamisi mushure me40 kuvarume vanorwisana nemarara. Mhedziso pamusoro wemvere dzemawere e androgens ndiyo inokonzera kupenya mumarume mushure memakore makumi mana. Musoro wemharuro wemurume wepakati-kati anotaura nezvehuwandu hwemadhomoni ehurume, chirwere ichi hachigoni kuporeswa, asi iwe unogona kumisa nzira iyo iwe uchitevera iwe uye pazviratidzo zvokutanga zvekubuda, uchishandisa nzira dzakasiyana, rega kugadzirisa.

Inosimbisa midzi uye inokurudzira bvudzi kuwedzera Vitamin A, asi inowanikwa chete ne vitamini E uye zinc. Saka, kuti ikurumidze kubatanidzwa kwebvudzi nekugadzirisa kukwira kweropa, retinol inotorwa. Vitamini yakawedzerwa kumashizha uye inotengeswa mumaboules. Ganda rakagadzikana rinogona kugadziriswa nehutano hwemishonga, chenjerera.

Mavitamini chaiwo

Varume vanoita basa rakaremara remuviri vanodya zvinhu zvinobatsira kubva mumuviri nekukurumidza. Pane mavitamine akanaka kuvanhu shure kwemakore makumi mana, zvakakosha kuti kuve nekugadzirisa kwevanhu chete maitiro ehupenyu:

• Prostate gland basa;
• Kuvandudza mahomoni evanhu;
• Spermatogenesis.

Kazhinji mavitamini pashure pemakore makumi mana evanhu Dzinotorwa apo kusakwana kwavo kunoonekwa zvakajeka uye muviri wapera. Kuti vazvidzivirire, zvinotorwa zvakanyanya.

Kudzivirira

Kune mikoko yakawanda yemaktivitamins yakagadzirirwa kudzivirira:

• Vitrum;
• "Bio-Max";
• "Supradin";
• "Centrum Multivit" (yakaoma kubva kuA kusvika kune zinc);
• "Doppelherz" (kubva paA kusvika kune zinc) ;
• "Complivit";
• "Multi-Tabs Classic".

Mavhitamini kuvarume vanotevera 40 anogona kuva nekutarisa kwakanyanyisa uye kugadzirirwa kuwedzera simba, kuvaka mishonga yemasumbu, kuwedzera inzwi rose remuviri, kusimbisa hutachiona, kunatsiridza kushanda kwehutachiona.

Usati washandisa zvinodhaka, unofanirwa kuverenga mirayiridzo, apo zvinopesana nezviratidzo zvinoratidzwa. Pakati pevokutanga kazhinji zvinoratidzirwa kusawirirana, cardiosclerosis uye postinfarction. Mavhithamini anotorwa chete mushure mekudya kuti zvive zvakanaka. Hazvikurudzirwi kushandisa maviri kana kupfuura mamwe mavitamini complexes panguva imwe chete, nokuti zvimwe zvigadzirwa zvinogona kunge zvisingaenderani.

Sources mavitamini

Mushure memazana makumi mana, varume vanofanira kubhadhara zvakanyanya kudya kwavo, izvo zvinosanganisira zvitsva zvinogadzirwa zvakanaka, mishonga yakabikwa kana yakabika muchoto. Zvisinei, kudya kumwe kwakagadzikana kuduku, vanachiremba uye vekudya zvinovaka muviri vanokurudzira kushandiswa kwevhitamini complexes. Kuwedzeresa kwezvinodhaka kunotungamirira kumigumisiro inofadza yemuviri, saka zvinokosha kuti dambudziko rakasarudzwa nachiremba.

Kune varume vakwegura shure kwe40, shanduro ye "Senhor" inobatsira zvikuru. Iko inowanzoita basa rehurongwa hwose mumuviri, kusanganisira mumukaka microflora.

Kurwisana nekutya kwakaneta mangwanani kunobatsira "Hromvital +". Zvose zvikamu zvehutano zvinosanganisira zvinomera zvekudyara zvekusika. Iyo mishonga inopomerwa sero rimwe nerimwe remuviri nesimba.

"Ursul" inobatsira kurwisa zviratidzo zveUrethritis, prostatitis uye pyelonephritis.

Iyo phytocomplex "Artum" inoderedza kunzwa kunorwadza kunobatanidza ne prostate adenoma uye prostatitis. Mushonga wacho unobvisa hupombwe, kuvhiringidza uye hunowanzosimudza urination.

Aya mavitamini kuvarume mushure mekuongororwa kwema 40 uye mazano ari mazhinji uye akawanda akanaka. Zvakakosha kuverenga mirayiridzo uye kufunga nezveunhu humwe hunhu hwehupenyu.

Vitamine kubva pakudya

Kana mabiko evanhu vezuva nezuva ane mafuta, akaomeswa, zvokudya zvinonaka, saka haazogamuchiri mavitamini anodiwa. Zvokudya zvinofanira kuva nezvinhu zvose zvinokosha zvehupenyu, nekuda kweizvi unoda kudya zviyo zvakawanda, michero yemichero nemiriwo, midziyo yemiti, pasi-calori nyama nehove. Mavhitamini akakurumbira evarume vanopfuura makumi mana anogona kuwanika kubva kune zvakasikwa uye zvitsva. Zvinotarisirwa kunyatsotarisa kuti mune zvekudya pane zvishoma zvakasvuta uye zvakabikwa zvakabikwa.

Mavhitamini anokosha eboka C, A, E anogamuchira zvakanakisisa kubva pane zvakagadzikana zvekudya, asi vanhu vashomanana vanoda uye vanogona kuramba sandwiches, fried fried uye carbonated drinks. Asi panewo mamiriro ezvinhu apo zvakakosha kutora uturu hwevhithamini. Somuenzaniso, kushaya vitamini E kunokonzera kukoneta kusingaperi uye kuderedzwa kubudirira, uye kunoda kuzadzikiswa.

Ita mavhitamini mushure memazana makumi maviri nemakumi mana evanhu anofanira kunge ari oga muongorori, sezvo kudarika kunotyisawo mumuviri. Mishonga iyi haisisiri iyo yakatemerwa pazera remakore, mumwe nomumwe wavo anofanira kusimbisa imwe.

Animals and vegetable fats

Kushandiswa kwemafuta emhuka kunofanira kuchengetwa kusvika zvishoma, sezvo mari yavo yakawandisa inokurudzira kukura kwekenza masero. Nokudaro, zvakakosha kuderedza kushandiswa kwemishonga yemhuka, shandura mukaka nekefir kana mukaka wakabikwa. Miti yemichero, inodiwa panguva ino, iri mumbeu, nuts, mafuta yemafuta, avocado.

Fond yevhithamini ndeyezvibereko, mandimu, marangi, mazambiringa. Cranberries ine vitamini C yakawanda, inoderedza kukwegura kwemuviri wenyama, inodzorera simba uye inodzivirira zvirwere zvakawanda zvine chokuita nekuchinja kwehupenyu.

General mazano

Iipi mavitamini ekutora munhu mushure me40, inobva pane zvikumbiro zvemuviri wemuviri. Panguva ino zvakakosha kuchengetedza hutano hwakanaka uye hutano, mavitamini A, E anodiwa kuchengetedza simba, C - kusimbisa hutachiwana, N - kuratidza. Nokuti mavhitamini eganda D, B12 anokosha.

Kuongororwa kwachiremba kunofanirwa kwekukwanisa kusarudzwa kwekuoma. Zvichienderana nehuwandu hwemuviri huri kuora simba, imwe chirwere kana chinetso chicharehwa.

Kukosha kwekubvunza chiremba

Mavhitamini akaparadzana muzvidziviriro, zvinodhaka zvinodhaka, multivitamin complexes uye minerals, zvigadzirwa zvezvisikwa. Kuti usarudze hutano hwakakosha nenzira yakakodzera uye kwete kukuvadza hutano hwako, sezvo zvimwe zvikamu zvingave zvisingaenderani, unyanzvi hwekuongorora hunodiwa. Izvo zvakaoma zvikuru kuongorora kubatsira kwehumwe humiro hunozvipira.

Chiremba mushure mekuongororwa achaona hutano hwemuviri uye anopa nzira dzekusimbisa, kugadzirisa kana kurapa. Mamiriro ekudzivirira, circulatory system, muscle uye bone tissue inoongororwa.

Kusarudza matanho ekuvandudza mamiriro emuviri, nyanzvi dzinotarisawo kuumbwa kwevhitamini yakaoma pamwe nekugadzirisa kwekushandiswa kwayo.

Yakanakisisa vitamini complexes

Mavhithamini anotevera kuvarume mushure memakore makumi mana (zita uye tsanangudzo pfupi pane imwe neimwe inopiwa pasi apa) inonzi inonyanya kuzivikanwa pakudzorera nekuchengetedza hutano:

• "Chirafu". Kana zviri nyore kushandisa, mahwendefa ane rumwe ruvara. Pirafura imwe neimwe inoparadzanisa vitamini-mineral complex.
• "Duovit" ndiyo inokonzerwa nemiti inokosha zvikuru.
• "Vitiron Suskaps" - iyo yakakwana kusanganiswa kweamino acids, micro- uye macro elements.
• Orange Triad Controlled Labs - iyo yakaoma inosanganisira mavitamine anodiwa uye michina.
• "Oligovit" ine zvinhu zvinonyanya kukosha zvekushanda kwezviitiko zvemukati.

Murume anotevera makumi mana makumi mana achiri muduku, uye muviri wake une simba guru. Asi vazhinji vanotanga pazera iri, kuora kwekudya, kudzvinyirira kwemanzwiro, kurwadziwa kwakakomba kumashure nezvimwe zvakawanda. Nokudaro, kuzvichengeta uri mumuviri wakanaka kwakakosha zvikuru. Utano nesimba zvinotarisirwa pamutoro wevanhu vose.